Morien Hill

Warm Up

5 round of:  20 squat
                   20 meters 80% running uphill (20 % gradient)

WOD

4 round of:
                 20 double unders
                 20 kettlebell sumo deadlift squat
                 20 kettlebell push press
                 20 meters running uphill (20 % gradient)

My WOD time

15:50 minutes

Tabata Workouts

Here are just a few recommended exercises for the Tabata Interval Training. Check back soon for many more exercises and workout plans.

Tabata Cardio Training

Warning: These exercises will burn fat!

-Sprint

-Cycle

-Jump Rope

-Air Squat

-Burpee

-Scissor Jump

Tabata Strength Training (Bodyweight)

Perform as many reps as you can for each interval.

-Push-Up

-Pull-Up

-Sit-Up

-Standing Calf Raises

Tabata Strength Training (Resistance):

Choose a weight that you can safely complete 15-25 reps per exercise. Dumbells and Kettlebells work best for these.

-Bicep Curl

-Tricep Extension

-Kettlebell swing

-Military Press

-Bench Press

-Deadlift

-Bent Over Row

Tabata Still Training

Hold these positions for the entirety of each 20 second interval.

-Plank

-Side Plank

-Wall Sit

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CrossFit Tabata Workouts:

“Tabata This”

Full 4 minute interval of Rowing, Pull-Ups, Push-Ups, and Sit-Ups. Rest 1 minute between each 4 minute set. How many total reps can you get?


-Tabata Row

1 minute rest

-Tabata Pull Up

1 minute rest

-Tabata Push Up

1 minute rest

-Tabata Sit Up

“Tabata Something Else”

Full 4 minute interval of Pull-Ups, Push-Ups, Sit-Ups, and Air Squats. You have 10 seconds to get from one exercise to the next! How many total reps can you get?



-Pull-Up

-Push-Up

-Sit-Up

-Air Squat

No explanation

No explanation. Just 200 squats for time

WOD time

I have not done this workout yet.

Morien Runner

5 Rounds for Time

- Run 500 meters (1:30-2:30 mins)

- 30 Squats

WOD time

12:30

Morien Invisible Fran

for time:
21-15-9
Squats
Push-ups (strict full)

WOD time

2:15

Morien Sunshine

10 rounds of:
100 m 60% running
10 kb squat (16kg)
10 kb swing (16kg)

WOD time

15:00

Morien Butterfly

Do 2 exercises:

Kettlebell Swing
Double Unders

50-40-30-20-10

WOD time

I have not done yet